Novice IRONMAN 70.3. Winter Base Training. 12 Week. 6-9 hours per week. Workout Builder Optimized

Average Weekly Training Hours 06:56
Training Load By Week
Average Weekly Training Hours 06:56
Training Load By Week

For first time IRONMAN 70.3 athletes and those with limited training time. This plan will help you build a strong foundation of fitness throughout the winter months.

This plan uses Workout Builder, giving you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc. 

"Thanks for guiding me towards my first Ironman 70.3 last weekend. I did 05:44 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.

What's Included?

• Your queries answered with email access to the coach!

• Drag & drop your workouts to match your personal availability.

• Re-apply your training plan as many times as you like. Includes training plan upgrades for life.

Is This Plan For You?

There are 7 workouts per week with 2 swims, 2 cycles, 2 runs and a strength session. There's a day off each week and every 4th week is slightly easier. You can train using heart rate, feel, power or pace. To commence this plan you should already be able to swim 1900m with frequent rests, ride 1 hour 30 and run 45 minutes (slowly and not on the same day). You can start on any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of hardest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 1
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run. Full instructions are provided in the PDF attached to Day 1.

10 x 4 minutes in Zone 2 with 60 second rests. Set a countdown alarm for every four minutes.

Rep 1: FC
Rep 2: PULL
Rep 3: FC with optional Hand Paddles
Rep 4: PULL with optional Hand Paddles
Rep 5: KICK with optional fins
Rep 6: FC
Rep 7: PULL
Rep 8: FC with optional Hand Paddles
Rep 9: PULL with optional Hand Paddles
Rep 10: FC breathe every 3 strokes

Sample Day 1
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 2
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity at times, so there's no need to make them longer.  

Warm Up:
5 mins in low Zone 2, 
5 mins in mid Zone 2,
5 mins in upper Zone 2.

6,5,4,3,2,1mins all in Zone 4.
With half the time recoveries in Zone 1. For example, for the six minute effort, take 3 minutes recovery.

Warm Down:
5mins in Zone 2

Sample Day 3
Speed Skill Run

During the main set of this workout you'll do several efforts at a fast pace. Don't stress about getting the Zones exactly right at this stage, it's not easy on such short efforts. Just aim to run the short efforts at a high intensity.

Warm Up:
15 mins in Zone 2.

Main Set:
6x90secs in Zone 5.
With 90sec recoveries in Zone 1-2.

Warm Down:
5 minutes jog in Zone 2.

Sample Day 4
Pool Swim, Speed

These swims will build your speed for race day. The feature hard efforts with frequent rests. 

Warm Up
200FC in Zone 2

Main Set
3 x 300FC in Zone 4 + 45secs rests.
2 x 50FC in Zone 5 +20secs rest.
1 x 100FC in Zone 4 +20secs rest.
1 x 200FC in Zone 4 +30secs rest.
1 x 300FC in Zone 4 +45secs rest.

Warm Down:
100BACK/BREAST/PULL all in Zone 1.

Sample Day 6
Aerobic Endurance Ride

Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.

Sample Day 6
Easy Run Off The Bike

Easy/steady run in Zone 2.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan, email me: or visit